Vegan Chickpea Salad Wraps – Light And Protein Packed

If you’re looking for a healthy, satisfying, and easy-to-make meal, these Vegan Chickpea Salad Wraps are just what you need. Packed with mashed chickpeas, fresh veggies, and a zesty dressing, these wraps are light yet filling, making them perfect for lunch, meal prep, or a quick dinner. They’re also versatile—you can add your favorite toppings and adjust the flavors to suit your taste.

Ready to wrap things up? Let’s get started!

Vegan Chickpea Salad Wrap Recipe

Vegan Chickpea Salad Wraps

Annie Graves
Enjoy these Vegan Chickpea Salad Wraps! A healthy, protein-packed wrap filled with mashed chickpeas, fresh veggies, and a tangy dressing for the perfect lunch or light dinner.
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Lunch
Cuisine American
Servings 4
Calories 400 kcal

Ingredients
  

For the Chickpea Salad

  • 1 15 oz can chickpeas, drained and rinsed
  • 2 tbsp vegan mayonnaise or hummus for a lighter option
  • 1 tsp Dijon mustard
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and freshly ground black pepper to taste

For the Wraps

  • 4 large whole-wheat or gluten-free tortillas or wraps
  • 1/2 cup shredded carrots
  • 1/2 cup cucumber slices
  • 1/2 cup chopped bell peppers any color
  • 1/4 cup red onion thinly sliced
  • 1/4 cup fresh parsley or cilantro chopped (optional)
  • Mixed greens or spinach

Optional Toppings

  • Avocado slices
  • Sliced pickles
  • Sun-dried tomatoes
  • Vegan cheese shreds

Substitutions

  • Gluten-Free: Use gluten-free wraps or collard greens as a wrap alternative.
  • Low-Fat: Substitute vegan mayo with hummus or plain vegan yogurt.

Instructions
 

Mash the Chickpeas

  • In a large bowl, add the drained chickpeas.
  • Use a fork or potato masher to roughly mash the chickpeas, leaving some whole for texture.

Prepare the Chickpea Salad

  • Stir in the vegan mayonnaise, Dijon mustard, lemon juice, olive oil, garlic powder, onion powder, salt, and pepper.
  • Mix until everything is well combined and creamy.
  • Taste and adjust seasoning if needed.

Assemble the Wraps

  • Lay the tortillas or wraps flat. Spread a generous amount of the chickpea salad down the center of each wrap.
  • Top the chickpea salad with shredded carrots, cucumber slices, bell peppers, red onion, and your favorite greens.
  • You can add any optional toppings, like avocado or vegan cheese, at this stage.

Wrap It Up

  • Fold in the sides of the wrap and roll it up tightly.
  • Slice the wrap in half, and it’s ready to serve!

Serve

  • Enjoy your Vegan Chickpea Salad Wraps immediately, or wrap them in parchment paper for an easy grab-and-go lunch.

Notes

Nutritional Information (Per Serving – 1 wrap):

  • Calories: 350-400
  • Carbohydrates: 45g
  • Protein: 12g
  • Fat: 15g
  • Saturated Fat: 2g
  • Sodium: 400mg
  • Fiber: 10g
  • Sugar: 4g
 

Notes/Advice:

  • Additions/Subtractions:
    • For extra creaminess, mash the chickpeas more thoroughly or add a bit more vegan mayo.
    • If you prefer a lighter wrap, use large lettuce leaves or collard greens as a wrap alternative.
    • Feel free to customize the veggies—use whatever you have on hand, like shredded cabbage, radishes, or tomatoes.
Keyword Vegan Chickpea Salad Wraps

Variations:

  • Spicy Chickpea Salad Wraps: Add 1/4 tsp of cayenne pepper or a dash of hot sauce to the chickpea salad for a spicy kick.
  • Herbed Chickpea Salad: Stir in fresh herbs like dill, basil, or chives to the chickpea salad for extra flavor.
  • Mediterranean Chickpea Wraps: Add olives, sun-dried tomatoes, and a sprinkle of vegan feta for a Mediterranean twist.

Suggestions:

  • Serving Ideas: Pair these wraps with a side of sweet potato fries, a simple green salad, or a cup of tomato soup for a balanced meal. They’re also perfect for picnics or meal prep since they can be made ahead.
  • Make It Ahead: Prepare the chickpea salad in advance and store it in the fridge for up to 3 days. Assemble the wraps fresh when ready to eat.
  • Storage Tips: Store any leftover wraps in an airtight container in the fridge for up to 2 days. For best results, store the chickpea salad and veggies separately and assemble when ready to eat.

Final Thoughts:

And there you have it—Vegan Chickpea Salad Wraps that are light, refreshing, and packed with protein! These wraps are easy to make, full of flavor, and perfect for meal prep or a quick, healthy lunch. Whether you’re making them for a grab-and-go meal or serving them for a casual lunch, these wraps are sure to satisfy. So grab your chickpeas, pile on those fresh veggies, and enjoy this nutritious and delicious wrap!

RECIPES IN YOUR INBOX
And get notified everytime we publish a new recipe.

Related Recipes

Get the hottest recipes and kitchen hacks straight to your inbox.

Copyright 2024 by Recipe Guide World. All rights reserved.

>